3 Exercises to Help Get Your First Pull-up!
Implement these 3 exercises into your workout routine to help get that first pull-up that you have been working so hard towards!
Each of these movements should be included 2-3 times per week to help make progress. We recommend starting with 2-3 sets of 10 reps of each.
1. Assisted Pull-ups
Your body needs to get used to moving through the full range of motion of a pull-up. A full range of motion means starting at a dead hang and pulling all the way through so that your chin is above the bar. A band that is connected to the bar can help to assist you if you are not able to do a full pull-up. If you do not have access to a band, then you can do pull-up negatives. This means jumping up so that your chin is over the bar and then lowering as slowly as possible until you are at a dead hang. These are tough so don’t do more than 5 of them in a set.
2. Bent-Over Rows
Lats are super important in a pull-up so they need to be strengthened! These can be done with either a barbell or a pair of dumbbells. A Bent-Over Row starts with your back parallel to the floor in a neutral spine position, and then pulling the barbell or DB’s up towards your middle stomach. Focus on pinching your shoulder blades together at the top.
Abdomen muscles are an essential muscle group needed to be effective at doing lots of pull-ups in a row. In a V-Up, you are focusing on pressing your low back into the ground and not allowing it to come off the floor in between sets. Your body should create a “hollowed out” look as you move through this exercise.
Get to work on those pull-ups!
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